A prolonged fasting has amazing benefits and everyone should be trying a 2-3 day fast on a regular basis. This might sound like an impossible mission to many but your body will thank you after it. Let's see why!
Intermittent fasting for 16-20 hours is great daily practise, but going deeper into a fasted state will greatly enhance some of the benefits.
- Growth Hormone secretion can increase by up-to 400% for a 2-day fast, . GH is important for growth, cell regeneration, repairing healthy tissue in the brain and other organs. It speeds up healing, muscle tissue repair and protcts the joints.
- Autophagy is the process of removing accumulated toxins and recycling old cells. The process is triggered in an energy deprived state (with the absence of insulin, mTOR )
- Inflammation (both acute and chronic) will reduce by giving a chance to your body to focus on healing. Eating and digesting takes up-to 60% of the bodys energy leaving little time for any other process to kick-in and be be effective.
- Stem cells provide new cells for the body to replace old or damaged ones. As we age stem cells reduce and/or become less potent. A lot of research and investment is going into this field recently, but fasting is a natural way to enhance our stem cells.
- Mitochondria are increased. Mitochondria are the power plants in our cells responsible for the energy we have. Fasting gets rid of the old mitochondria and at the same time stimulates new growth. This process of renewing your mitochondria may play a huge role in the prevention of many of the diseases we currently have no acceptable treatment — diseases of excess growth.
- Brain cells growth especially in the hippocampus involved with memory cells.
- Andioxidants increase.
- Cell resistance increase to stress.
How to prepare for your fast and during your fast.
- It is important to be already in ketosis so your body is already effective in using its own fat for energy in the absense of food. Ketones are muscle sparring and in this way we avoid losing any muscle tissue which might be the case if you start your fast while being in a high-carb diet.
- Drink black coffee and green tea.
- Drink water with some salt and lemon to get some electrolytes and sodium.
How to break a fast
After a couple of days of fasting your gut has adapted to the abstinence of food, by preserving digestive processes. So you need to be careful to not put too much stress on your body which will cause excess inflammation. Refeed slowly. Additionally consuming high amounts of carbohydrates may result in an abrupt weight gain due to sodium retention. While fasting you excrete a lot of water and refeeding on carbs will get you bloated and you may also have an energy crash of insulin.
Here are some simple steps to follow.
- Drink first some water with ACV to trigger your bodies digestive enzymes.
- Then break your fast with some bone broth. Bone broth is amazing because it has a ton of electrolytes but it’s also packed with collagen. Bone broth will also help you to absorb the other electrolytes and minerals a lot better. Your gut has been cleaning house for a while and is now ready to utilize the nutrients you’ll be consuming afterward.
- After 30 minutes have a relatively small meal and low glycemic, no matter what diet you’re on. This will keep you in a semi-fasted state because of the non-existent rise in blood sugar. Aim for around 500 calories. Eggs are a great option since they are easy to digest and carry a lot nutrients.
When to stop early
Although a three day fast is not considered a long fast, there are some occasions that you might need to consider breaking your fast early.
- If you painful hunger which does not go away. Try some MCT Oil if this happens.
- If you have strong dizzyness and you can't stand-up or keep your balance. Some light headiness is normal and goes away by adding salt to your water.
- If you have insomnia and can't sleep. Your sleep might be affected during your fast but we still need respect the quality of our sleep.
- Fasting is a powerful tool to use for your health and longevity.
- Doing a 3-day fast once every 4 months is sufficient to get all the benefits when combining with a daily intermittent fasting protocol.